Overview of the Zembiec Workout
The Zembiec workout, named after US Marine Corps Officer Douglas A. Zembiec, who was killed in action in Iraq in 2007, is also known as “Zembiec” or “The Legend.” This workout was first introduced at the CrossFit Games in 2014 and has since become a popular benchmark workout in the CrossFit community. It is a hero workout, which means it is dedicated to a fallen hero and is intended to honor their sacrifice.
The Zembiec workout involves a combination of weightlifting and bodyweight exercises. It is a high-intensity workout that is designed to challenge even the fittest athletes. The workout is performed for time, and the goal is to complete it as quickly as possible.
Zembiec Workout: Workout Description
- 11 back squats (225/155 lb)
- 7 strict burpee pull-ups
- 400-meter run
The workout is performed for a total of 5 rounds, with the goal of completing all 5 rounds as quickly as possible. The recommended weight for the back squats is 225 pounds for men and 155 pounds for women. The strict burpee pull-up is a combination of a burpee and a pull-up, with the athlete performing a strict pull-up at the top of the movement. The 400-meter run is performed outside, and the athlete must return to the starting point before beginning the next round.
Zembiec Workout: Workout Variations and Scaling Options
The Zembiec workout is a challenging workout that may not be suitable for all athletes. Here are some common scaling options:
- Reduce the weight of the back squats
- Use a band or perform jumping pull-ups instead of strict burpee pull-ups
- Reduce the number of rounds
- Reduce the distance of the run
Zembiec Workout: Tips and Strategies
To complete the Zembiec workout efficiently and safely, here are some tips and strategies:
- Pace yourself: The workout is designed to be challenging, so it’s important to pace yourself and not go all out in the first round.
- Break up the back squats: The back squats can be challenging, so it’s a good idea to break them up into smaller sets to conserve energy.
- Use a consistent pace on the run: The 400-meter run is an important part of the workout, so it’s important to use a consistent pace throughout the workout.
- Focus on form: The strict burpee pull-up can be challenging, so it’s important to focus on proper form to avoid injury.
Zembiec Workout: Athlete Performance
The Zembiec workout is a challenging workout that requires a high level of fitness. Here are some average times for different levels of athletes:
- Beginner: 35-40 minutes
- Intermediate: 25-30 minutes
- Advanced: 20-25 minutes
Conclusion
The Zembiec workout is a challenging workout that is designed to honor the sacrifice of a fallen hero. It is a high-intensity workout that requires a high level of fitness, but it can be scaled to suit athletes of all levels. With proper pacing and form, athletes can complete the workout efficiently and safely.